• Exercise isn’t about the total amount of sweat you produce each week, your body only cares about not being inactive for a long stretch of time. 
• If you sit for six hours a day, even working out for two hours afterward won’t reverse the health damage you’ve done.

• Ask yourself if the next food you put in your mouth is a net gain or a net loss. Repeat throughout the day.
• Eliminate an hour of chair time from your daily routine.
• Gradually add sleep to your nightly schedule in 15-minute increments. Continu...

• When you are offered complimentary bread with a meal, ask for a healthy alternative or simply pass.
• Eliminate one type of red or processed meat from your diet for good.
• Butter is healthier than bread. A couple of pieces of bread can increase blood sugar as much as a candy bar...

The most influential choices you make for your health occur at the grocery store.

Once you put something in your cart, it is likely to end up in your stomach. Shop when you are full whenever practical.

• Eating it releases dopamine, which gives you a “high” feeling and makes it addictive.
• The more you eat, the more you want. You build a tolerance, meaning you have to eat more each time, in order to get that dopamine hit again.
• Sugar is candy for cance...

• Make every meal last at least 20 minutes. Nothing good comes from eating fast.
• Eating fast introduces extra air into your stomach.
• Force yourself to put the fork down between bites.
• Learn to enjoy the process of eating correctly.

• All carbohydrates convert to sugar in your bloodstream. The more refined they are the faster they convert.
• Avoid processed and refined carbs as much as possible. Carbs stimulate dopamine in your brain.
• Replace chips, crackers, and snack bars with nuts, seeds, apples, celery, ...

Most people eat more carbohydrates than they need and not enough protein.

• Try to find foods that have a ratio of 1 gram of carbohydrates to 1 gram of protein.
• At a minimum stay away from foods with a 5:1 ratio. Most chips are 10:1.

The quality of what you eat matters far more than the overall quantity.

The researchers discovered that the types of foods you consume influence your health more than your total caloric intake.

One less hour of sleep does not equal an extra hour of achievement or enjoyment. The exact opposite occurs.

When you lose an hour of sleep, it decreases your well-being, productivity, health, and ability to think. Yet people continue to sacrifice sleep before all else.